Raisins vs. Green Bean
Nutrition comparison of Raisins and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and green bean:
- Both raisins and green bean are high in dietary fiber and potassium.
- Green bean has more pantothenic acid and folate.
- Green bean is a great source of Vitamin C.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and green bean has 90% less calories than raisin - raisin has 296 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to green bean for fat. Raisins has a macronutrient ratio of 3:95:2 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Green Bean | |
|---|---|---|
| Protein | 3% | 20% |
| Carbohydrates | 95% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and green bean has 91% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both raisins and green bean are high in dietary fiber. Raisin has 152% more dietary fiber than green bean - raisin has 6.8g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Raisin has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and green bean contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both raisins and green bean are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 126% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than raisin - green bean has 35ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Green bean has more Vitamin E than raisin - green bean has 0.41mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than raisin - green bean has 43ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Green bean has more pantothenic acid and folate. Both raisins and green bean contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raisins | Green Bean | |
|---|---|---|
| Thiamin | 0.112 MG | 0.082 MG |
| Riboflavin | 0.182 MG | 0.104 MG |
| Niacin | 1.114 MG | 0.734 MG |
| Pantothenic acid | 0.045 MG | 0.225 MG |
| Vitamin B6 | 0.188 MG | 0.141 MG |
| Folate | 3 UG | 33 UG |
Minerals
calcium
Green bean has 32% more calcium than raisin - raisin has 28mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Raisin is a great source of iron and it has 151% more iron than green bean - raisin has 2.6mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both raisins and green bean are high in potassium. Raisin has 291% more potassium than green bean - raisin has 825mg of potassium per 100 grams and green bean has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and green bean contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.069 G |
| Total | 0.037 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than green bean per 100 grams.
| Raisins | Green Bean | |
|---|---|---|
| linoleic acid | 0.122 G | 0.044 G |
| Total | 0.122 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raisins (Raisins, seeded) and Green Bean (Beans, snap, green, raw) .
Raisins g
()
|
Daily Values (%) |
Green Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or green bean contain more calories in 100 grams?Raisin is high in calories and green bean has 90% less calories than raisin - raisin has 296 calories in 100g and green bean has 31 calories.
Does raisins or green bean have more carbohydrates?
By weight, raisin is high in carbohydrates and green bean has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and green bean has 7g of carbohydrates.
Does raisins or green bean contain more potassium?
Both raisins and green bean are high in potassium. Raisin has 290% more potassium than green bean - raisin has 825mg of potassium in 100 grams and green bean has 211mg of potassium.